Does Ghee Hurt Heart Health?

A dietitian explains its impact on this and more.

Medically reviewed by Elizabeth Barnes, RDN

Ghee is a form of butter commonly used in cooking for flavor and as a source of fat.

Ghee has been around for centuries, with its original use rooted in the traditional medicine system of India, known as Ayurveda. However, limited clinical studies exist on ghee’s purported benefits for heart and gut health and weight management.

The following article covers the uses of ghee, its nutritional value, and safety considerations.

What Is Ghee?

Ghee is clarified butter but cooked longer to reduce milk solids further and ensure a nutty taste. Clarification occurs when milk solids and water separate from the fat.

Ghee is produced by cooking down milk, cream, or butter to remove the water and milk solids. Heat causes the milk solids to caramelize and separate from the fat, imparting a nutty flavor to the liquid as the solids brown.

Heat breaks down milk proteins like casein and lactose, giving ghee its unique nutrition profile. Unlike butter, individuals with lactose intolerance can consume ghee without issue. 

In India, ghee is considered sacred and used in religious rituals. It is consumed throughout the country and is a key ingredient in cooking. Ghee is viewed as pure—anything cooked with ghee contains natural purity.

Ayurveda emphasizes the therapeutic benefits of ghee, both alone and in combination with other medicinal components. It endorses and finds no harm in consuming ghee regularly, even daily.

Ghee Nutrition

Ghee has a nutrition profile similar to that of butter. One tablespoon (14 grams) of ghee provides the following nutrition:

• Calories: 123 kilocalories (kcal)

• Fat: 14 grams (g)

• Vitamin A: 118 micrograms (mcg) retinol activity equivalents (RAE) and 17% of the daily value (DV)

• Vitamin E: 0.4 milligrams (mg) and 3% of DV

Ghee is almost all fat (95.5%) and is less than 0.5% moisture.

Nearly nine of the 14 grams of fat in a serving of ghee are from saturated fat. The Dietary Guidelines for Americans recommends that saturated fat should encompass no more than 10% of total intake. One tablespoon of ghee contributes more than one-third of the recommended saturated fat.

However, ghee is also a significant source of conjugated linoleic acid (CLA), a polyunsaturated omega-6  fatty acid. CLA exists naturally in dairy products.

Additional health benefits of CLA include the following effects:

• Anti-obesity

• Anticarcinogenic (anticancer)

• Antihypertensive (blood pressure lowering)

• Antidiabetic (blood sugar modifying)

• Immune system boosting

CLA supplements abound because of their potential to prevent chronic conditions such as metabolic syndrome (a group of conditions that together can contribute to heart disease, stroke, and type 2 diabetes).

Fat-Soluble Vitamins in Ghee

Ghee is a potent source of vitamin A, a fat-soluble nutrient, meaning it's absorbed with fats in your diet. Vitamin A is essential for the following processes: 

• Immune function

• Vision

• Reproduction

• Cell growth and development

Ghee is derived from milk, cream, or butter and contains other fat-soluble vitamins. The content of vitamins like D, E, and K varies depending on the brand of ghee.

According to one study,  ghee’s average vitamin D content is 11.42 IU per gram (2% of DV). Vitamin D serves many functions in the body. It promotes bone health, reduces inflammation, and supports immune function.

Vitamin E is an essential antioxidant that protects cells from damage by unstable molecules called free radicals. Additionally, vitamin E supports immune health.

Consuming fat-soluble vitamins within a fat source like ghee aids with nutrient absorption.

Safety Profile

Ghee’s nutrition profile affects its safety concerns and health impact.

Impact on Heart Health

Limited research exists on the impact of ghee on heart health.

Preliminary research in rats suggests that ghee reduces the risk of cardiovascular disease by lowering cholesterol and triglycerides and raising levels of high-density lipoprotein (HDL) cholesterol ("good cholesterol").

Ghee is a source of conjugated linoleic acid (CLA). Researchers attribute ghee's benefit on rats' cholesterol levels to the antioxidant effects of CLA. CLA boosts the activity of enzymes that squelch free radicals. Moreover, CLA prevents fatty acid cell damage, which contributes to the development of cardiovascular disease.

One study of people living in Pakistan observed no association between ghee and coronary artery disease (CAD) after adjusting for age, hypertension (high blood pressure), diabetes, body mass index (BMI), and smoking. Ghee neither increased nor decreased the risk of CAD.

Still, the American Heart Association (AHA) recommends aiming for five to six percent of calories from saturated fat. The AHA cites significant evidence linking saturated fat with low-density lipoprotein (LDL) cholesterol ("bad cholesterol") and an increased risk of heart disease.

However, additional research on the heart health benefits of ghee in humans is necessary.

Impact on Gut Health

Ghee is clarified, so it does not contain casein or lactose. Therefore, people who are lactose intolerant can consume ghee without issues.

Moreover, some research states that ghee is safe for people with galactosemia. Galactosemia is a genetic condition in which the body cannot break down galactose, a sugar in dairy.

Although Ayurveda promotes the benefit of ghee for the gut, minimal research supports ghee for gastrointestinal health.

Impact on Weight Management

Ghee contains medium-chain triglycerides (MCT), a type of fat that is more rapidly broken down and absorbed by the body. Research implies that MCTs are associated with weight loss. According to some studies, MCTs increase energy expenditure and contribute to feelings of fullness (satiety).

One meta-analysis found that consuming MCTs instead of long-chain triglycerides (LCT) resulted in an average weight loss of 0.51 kilograms (kg), equal to about 1 pound, over 10 weeks. Opting for MCTs instead of LCTs can decrease waist and hip circumferences and body fat.

Evidence yields mixed results on the effects of MCTs on appetite. Some studies show MCTs cause greater feelings of fullness and reduced food consumption, contributing to weight loss. Conversely, other research reveals no difference between MCTs and other fats for satiety (satisfied feeling of fullness). In some cases, MCTs even contribute to increased hunger.

Ghee also contains conjugated linoleic acid (CLA). CLA supplements support fat and weight loss. However, it is unclear whether CLA in ghee produces similar results.

Despite the potential effect of MCTs on weight, it is essential to moderate ghee consumption. Ghee is a calorically dense food, meaning it contributes a significant amount of calories in a small quantity. Ghee use can add up quickly and contribute to undesirable changes in weight and body composition.

The Research on Ghee

Limited research exists on the health benefits of ghee itself.

Ghee and Wound Healing

Ayurvedic and Indian folk medicine associate the use of ghee with wound healing. Preliminary animal studies show faster wound healing with ghee applied to the injury. Ghee appears to favorably alter the healing process by increasing the activity of cells involved in wound repair.

According to some studies, gauze soaked in ghee and honey improves infected ulcers and incisions from cesarean sections (C-sections). Additional in vitro (nonhuman and nonanimal) research supports ghee and honey for scarless wound healing.

Traditional medicine attributes the benefits of the honey-ghee mixture to its antimicrobial, moisturizing, deodorizing, and rapid healing properties. Moreover, some research indicates no adverse effects with honey-ghee dressing.

Again, more research is needed on the benefits of ghee for wound health. Always consult a healthcare provider before treating wounds with any medications.

Ghee and Blood Sugar

One in vivo (animal) study showed that adding ghee to red or white rice at different cooking points impacted blood sugar response.

Adding ghee to the rice after cooking produced the smallest rise in glucose (blood sugar) levels. Likewise, red rice with ghee added after cooking had less of an impact on blood sugar than white rice.

It is well-established that pairing a fat source with a carbohydrate slows the release of glucose in the bloodstream. However, it is unclear whether ghee benefits blood sugar more compared to other fat sources.

How to Use Ghee

Ghee has a higher smoke point (465 degrees F) than butter (302 degrees F). Safflower, soybean, canola, and avocado oils have high smoke points similar to ghee. Use ghee interchangeably with these oils depending on the desired flavor profile of a dish.

For example, use ghee instead of a high-smoke-point oil if you want sautéed vegetables to taste richer and nuttier.

Due to its high smoke point, ghee is commonly used for frying.

However, fried food in general should be limited because of its negative effects on health. One large meta-analysis of more than 500,000 people found that people who ate the largest quantities of fried food had a 28% increased risk of cardiovascular disease than those who consumed the smallest quantities.

Still, ghee can be part of a healthy diet. It is advantageous for cooking at high temperatures, but use it sparingly because it is an energy-dense, high-fat food. When using ghee, be mindful of portion size. As ghee is almost entirely fat, a small portion contributes significant calories. A typical serving is 1 tablespoon.

How to Make Ghee at Home

Ghee can easily be prepared at home. To do so:

1. Simmer butter until it liquefies, produces a foam on top, and the milk solids separate.

2. Let the mixture sit for a few minutes off the stove for a robust flavor.

3. Skim the foam from the top and separate the milk solids from the gold-colored liquid (ghee) using a strainer or cheesecloth.

Store the ghee in an airtight container. Because of its high fat content, ghee solidifies at room temperature. It is also shelf-stable, so it is easy to keep on hand.

Is Ghee Good for Me?

Avoid ghee if you're allergic to it or its components (parts). Seek immediate medical attention if you have a severe allergic reaction (itching, hives, shortness of breath).

Ghee is generally safe and well-tolerated. It can be a great alternative to butter for individuals sensitive to lactose or casein.

However, individuals following a low-fat diet should minimize ghee consumption because of its high fat content.

Discuss the use of ghee with your healthcare provider if you are at a high risk of cardiovascular disease.

Summary

Ghee is a dense clarified butter cooked longer for a nutty flavor. Its health benefits are promoted in Ayurveda. Several cuisines commonly use ghee. Its high smoke point makes it favorable for frying, sautéing, or cooking over high heat.

While it has a rich history, limited research supports the benefits of ghee for heart and gut health, weight management, wound healing, and blood sugar. People with cardiovascular disease should be mindful of using it due to its saturated fat content.

Still, when used for cooking, ghee can be part of a healthy diet and provide food with additional flavor.

Read the original article on Verywell Health.